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Whether you’re in the middle of a training block or you just want to change things up, it’s a great idea to pair your easy runs with some speed work. Here’s how to use NRC to track a speed run: ## iOS and Android Mobile Devices Set a Speed Goal Tap “Set a Goal” below the Start button, then tap “Speed.” You will need to mark your speed reps manually by tapping "Lap" on the run screen. If your last run had a “Distance” or “Time” goal, you'll see that below the Start button. Tap on your previous goal and select "Clear" before choosing "Speed." Track Time or Distance Since speed runs don't provide an audio prompt when you hit your target distance, there's two ways to track your reps: - Run on track to know when you reach your intended distance. - Keep an eye on the run screen on your mobile device to know when to tap the "Lap" button. To change the view of the home screen, tap the display until it shows the readout you prefer. Recover The most important part of performing interval speed runs is recovery between each rep. This allows you heart rate to come down a bit and provide some physical recovery. Tap "Lap" when a rep is done, then tap it again when you're ready to go again. While your recovery pace isn't important when between reps, some may not want to track the recovery. To exclude recovery time, tap "Lap," followed by "Pause." When recovered, unpause the run and get going. ## Apple Watch and Apple Watch Ultra Set a Speed Goal Open the NRC App on your watch, swipe up on the screen, then tap "Speed." Mark Your Intervals You won't get an audio prompt when you reach your desired distance or time goal. You can run on a track to know when you reach your lap distance or manually lap your watch or mark laps manually. Depending on the watch model, you can manually lap your in two ways. On an Apple Watch and Apple Watch Ultra you can double-tap the watch screen or swipe right on the screen and tap "Lap." On Apple Watch Ultra you manually mark laps with the action button on the side. Recover Though pace isn't important when recovering from an interval rep, you can exclude recovery time if that's preferred. To do so, swipe right on the watch screen and tap "Pause." Make sure to unpause before your next rep. Want to learn more about speed runs and become a better runner overall? Guided Runs are a great way to learn from our world-class coaches and athletes. You can access our library of guided runs, including speed runs with guided reps and recovery intervals, by tapping “Guided Runs” on the Run screen in the NRC App on your mobile device. You also can download them directly to your Apple Watch and Apple Watch Ultra.  ## Need more help? Contact us. 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